How to Lose Belly Fat Naturally

How to Lose Belly Fat Naturally

Today, series of ways on how to lose belly fat naturally have been unveiled. Yet we still have people living in the dark because they lack adequate information on how to get rid of their belly fat permanently. Dan Long, who is a fitness expert and author of the 1-hour belly blast diet fitness plan, believes that natural ways on how to lose belly fat have been trending for some time now. But people still complain of having potbelly which is another name for belly fat.

A Flat belly detox Manual described belly fat as the accumulation of excessive abdominal fat around the abdomen and stomach which later causes a negative impact on the human’s health. Today, we have lots of men who go around carrying potbellies. This doesn’t only affect the smartness in the dressing of most men but also leads to health hazards.

Some women also have accumulated fats around the abdominal section thus making most of them have bulged belly. Today, women have begun frowning at this odd development.

I believe these are few amongst other causes of Belly Fat. Diet and exercise are good combinations when it comes to losing weight effectively. However here are some natural ways by which you can lose belly fat drastically;

Targeted Belly Exercise

According to the American Council on Exercise getting involved in some abdominal workout can effectively help with melting belly fat. However, engaging in this routine act helps strengthens the muscles in the belly region thus causing to become strong enough to eliminate accumulated fat. I spotted an article on myfitnesstipster.com with a list of exercise types that can help flatten the belly.

High intake of Soluble Fiber

Soluble fiber was found to absorb water and form a gel that helps in the slowing down of food as it passes through the digestive system. Researchers showed that such type of fiber promotes weight loss by helping you have a full feeling thus causing you to naturally eat less. Taking rich soluble fiber may also help in the control of calories your body absorbs from food. Invariably, soluble fiber actually helps in the reduction of belly fat. An observational study of over 1000 adults discovered that for every 10g increase in soluble fiber intake, belly fat gain decreased by 3.7% over a five-year period. So, try making effort to consume food high in fiber every day. There are many sources of a good of soluble fiber and they include beans, bananas, almonds, onions, vegetables, and berries.

Combine Strength Training with Aerobics

Do you that following a regular exercise regimen can help pare down overall body fat, including belly fat? While you maximize weight loss by increasing the amount of time spent exercising, it’s better to develop a plan strong enough to sustain your weight loss goal in the long term. Doing this also helps strengthen your bones and muscles and lower your risk of diabetes and heart disease.

If you are not conversant with any exercise plan for weight loss, I will strongly recommend that you get to see a fitness expert or healthcare provider before you begin. You should begin gradually and work up to getting the recommended 150 minutes of moderate-intensity aerobic activity and 2-3 days of muscle-strengthening resistance activities weekly. You should plan to spend 20-50 minutes in each strength training session, depending on the number and type of exercises in your regimen. However, you should not hesitate to consult a personal trainer or physical therapist if you’re not familiar with any strength training; it’s essential to learn the proper form and get guidance for developing a program.

Resistance training performs the task of strengthening and building muscles by making them work against a force, whether the force comes from lifting weights, pushing against a wall, working with resistance bands or using your own weight, which happens with push-ups, squats, and gymnastics. Aerobic exercises which are also called endurance activities move large groups of muscles in the body, which increases your heart rate. Choose an aerobic exercise you enjoy, whether it’s swimming, bicycling, dancing, soccer, running or walking.

Reduced intake of Carbohydrates, especially Refined Carbohydrates

Reducing carbohydrates intake is one of the best measures for losing fat, including abdominal fat. Diets with less than 50grams of carbohydrates per day cause belly fat loss in overweight people. Especially those at risk of type 2 diabetes and women with polycystic ovary syndrome (PCOS). You need not follow a strict low-carbohydrate diet. However, some studies suggest that simply replacing refined carbohydrates with unprocessed starchy carbs may improve metabolic health and also reduce belly fat. In the famous Framingham Heart Study, people who consume the highest level of whole grains were 17% less likely to have excess abdominal fat than those who consumed diets high in refined grains.

Reduce intake of Calories to Lose Fat

For an individual to lose belly fat naturally, such person needs to take in lesser calories than his/her body burns. You have the best chance of keeping the weight off when you lose at a gradual rate of 1-2 pounds per week. Wanting to push further and lose more may require that you figure out the rate at which your body system can eliminate enough calories to make it happen.

For the purpose of accuracy using the online calculator provided by the Baylor College of Medicine is advice. This is because it helps you to learn the number of daily calories needed to maintain your current weight. Subtract 500cal from daily maintenance calories to lose 2lbs in 2weeks, or 1,000cal to drop 4 pounds. So, after getting a daily calorie goal, it’s time to make sure it provides sufficient calories.

To have enough energy to keep your heart, brains, and organs working, women need at least 1,200cal daily. Men, on the other hand, should consume no fewer than 1,500cal per day. If your weight-loss calorie goal falls close to the minimum recommended calories, then it’s a realistic goal. However, remember that it’s not healthy to consume 800cal or less on a daily basis unless it’s under the supervision of a good physician. While there’s some wiggle room between 800 and 1,200 or 1,500cal, anyone consuming less than the minimum recommended calories should be monitored by health professionals, this was a suggestion from the University of California, Los Angeles.

Do not Drink Too Much Alcohol

We have little or no health benefits derived from the consumption of alcohol. But it becomes extremely harmful when you have to drink excess. Studies suggest that too much intake of alcohol can also make you gain belly fat. How true is this! Observational studies link heavy alcohol consumption with significantly increased risk of central obesity (plenty fat storage around the waist). Reduced intake of alcohol may help reduce your waist size. You don’t need to give it up altogether if you enjoy it, but reducing the amount you drink daily can be useful. In a study of more than 2000 people, those who drank alcohol daily but averaged less than one drink per day had less belly fat than those who drank less frequently but consumed more alcohol on the days they did drink.

Reduce Your Stress Levels

Stress can make you gain belly fat by triggering the adrenal glands to produce cortisol. The cortisol is also known as the “stress hormone.” Research shows that having high cortisol level increases your appetite thus drives your abdominal fat storage. Furthermore, women who already have a large waist tend to produce more cortisol in response to stress. Increased cortisol further adds to fat gain around the belly region. However, to help reduce belly fat, engage in pleasurable activities that relieve stress. Yoga session or meditation can be an effective method for reducing stress.

Try Periodic Fasting

People see this unrealistic but it worked for some people. Periodic fasting has recently become very common for weight loss goals. It is an eating pattern that cycle between periods of eating and periods of fasting. A popular method involves fasting 24-hour once or twice a week. Another involves fasting every day for 16 hours and eating all your food in an 8 hour period. In a review of research on periodic fasting and alternate-day fasting, people experienced a 4–7% decrease in abdominal fat within a period of 6-24weeks

Stop intake of Fruit Juice

Though fruit juice provides a good amount of vitamins and minerals, it is just as high in sugar as soda and other sweetened beverages. Drinking a large amount of fruit juice may carry the same risk for abdominal fat gain. A 248gram serving of unsweetened apple juice contains 24grams of sugar, half of which is fructose. However, to help reduce excess belly fat naturally, you should replace fruit juice with water, sparkling water or unsweetened iced tea.

Avoid Foods That Contain Trans Fats

Trans-fats are created by pumping hydrogen into unsaturated fats. They are found in most kinds of margarine and spreads, and they are also added to some packaged foods we see around. These fats have been linked to heart disease, inflammation, and abdominal fat gain in observational and animal studies. A 6-year study found that monkeys who ate foods with high-trans-fat gained 33% more abdominal fat. This is unlike monkeys who ate diet high in monounsaturated fat. Therefore to help reduce belly fat and protect your health, read ingredient labels carefully and stay away from diet products containing trans-fats “partially hydrogenated”

Finally, if you do just one of the items on this list, then it won’t have a big effect on its own. If you want good results, then you need to combine different methods that have been shown to be effective .Interestingly, many of these are the same things we generally associate with healthy eating and an overall healthy lifestyle. Therefore, changing your lifestyle for the long-term is the key to losing your belly fat and keeping it off. When you have healthy habits and eat real food, fat loss tends to follow as a natural side effect.